SAMPLE PROGRAM
Warm Up:
10:00 Zone 2 C2 bike (60-70% of Max Heart Rate)
+
any mobility or foam rolling you need
then
2x
20-30 Banded face pulls
20-30 Banded pull aparts
10 IYTWs with a 2.5/5# plate
10 BTN Snatch grip push press
Gymnastics:
Focus Ring Muscle Ups
1. Building Blocks - Primer
(3) 3-5 x Low Rings - Box Transition
*rest 1:00 between sets*
2. (2) 3-5 c Low Rings - Feet High (WITH NEUTRAL GRIP)
*rest 1:00 between sets*
​
3. 10:00 EMOM
odd) 1 Jump To Muscle Up + Pause In the Dip/Catch every :30 x 2 in the minute
even) 1:00 recovery C2 bike after each failed attempt
Weightlifting:
1. Snatch Warm Up
2. Snatch Primer
Tall Snatches - Flat Footed
Every 1:30
(5) 2-3 x @ empty bar to light
​
3. Snatch Primer
1 High Hang Squat Snatch + 2 Hang (mid-top of knee) Squat Snatch + 2 OHS
(4) 1+2+2 @ 65-85#
​​
4. Every 1:00 x 10
2 Power Snatches + 2 OHS @ 85#
5. Back Squat
(5) 3 x @ 195-205# across all sets
Workout:
Every Two Minutes x 5
a) 15 Wall Balls @ 14#/9ft
b) 12 DB burpee Box Step Overs (20") @ 25/25#
Accessories:
3x as a circuit
8-10 Ring Push Ups
15 Back Ext + :15-:30 Sorenson Hold